THE PRIMAL BLUEPRINT 21-DAY CHALLENGE

Nabanggit na natin sa isang post and different and popular ways kung paano tayo makakapag bawas ng timbang. Isa na nga doon ay ang Commercial Diet Product based programs.

Sa post na ito, check natin ang mga benefits at paano gawin ang Primal Blueprint, na isa sa mga program na commercially available.

Optional na bilhin, pero ang mga tips ay applicable sa ating lahat.

What is Primal Blueprint?

I-define natin kung ano ang Primal Blueprint mula sa website nila mismo.

The Primal Blueprint helps you discover how amazingly simple and fun lifelong wellness can be.

We provide a complete diet, exercise and lifestyle philosophy, along with various products, services and community support, to help you enjoy effortless weight loss, vibrant health and boundless energy.

The Primal Blueprint is based on lifestyle principles that have governed human health, evolution and peak performance for over two million years, and is supported by respected research in the fields of epigenetics and evolutionary biology.

The Primal Blueprint principles challenge many elements of conventional wisdom that, while well intentioned, are deeply flawed and are making people fat, sick and burnt out.

Ready ka na ba to take this challenge,?? Aye, aye! 👍👊💪 #the21daychallenge #fitnesschallenge #weightlossjourney #toafitandhealthyyou

WHAT TO EAT: For effortless weight loss, vibrant health, and boundless energy

primal blueprint what to eat

PRIMAL FACT: 80% of body composition is determined by what you eat.

REMINDER: Limit processed carb intake (hence, insulin production), and obtain sufficient protein and fat to fuel and rebuild.

SENSIBLE INDULGENCES:

Dark chocolate, moderate alcohol, high-fat treats.

SUPPLEMENTS:

Multivitamin/mineral formula, probiotics, omega-31 fish oil and protein powder.

HERBS, SPICES + EXTRACTS:

Offer many health benefits and enhance enjoyment of meals.

MODERATION FOODS

Fruits: locally grown, in-season, high-antioxidant (berries, pitted fruit). High-Fat Dairy (if you are lactose tolerant): raw, fermented, unpasteurized. Avoid conventional, low-fatdairy. Athlete’s Carb Options: starchy tubers, quinoa, wild rice. Other: nuts, seeds, and nut butters (great snack option).

HEALTHY FATS

Animal fats, butter and coconut oil (cooking). Avocados, coconut products, olives and olive oil, macadamias (eating).

VEGETABLES

Locally grown and/or organic. Abundant servings for flavor, nutrition, and antioxidants.

MEAT, FISH, FOWL EGGS

Bulk of dietary calories: saturated fat (energy, satiety, cell and hormone function) and protein (building blocks, lean mass). Emphasize local, pasture-raised or certified organic.

WHAT NOT TO EAT: Avoid poisonous things

  • Sugar
  • Grains
  • Industrial and Polyunsaturated Oils
  • Beans/Legumes
primal blueprint

ALIGN YOUR CARB INTAKE WITH YOUR WEIGHT GOALS

WHAT’LL IT BE? THE “SWEET SPOT” OR THE “DANGER ZONE”?

Carb intake is the decisive factor in weight loss and disease prevention!

  • • 0-50g/days Rapid fat loss via intermittent fasting.
  • • 50-100g/day: Lose 1-2 lbs of fat per week, and enjoy satisfying Primal meals.
  • • 100-150g/days Lifelong health, effortless weight management.
  • • 150-300g/dap Default zone of grain-based diet.
  • • 300+ g/day: Wildly excessive insulin production, disease pathology.

HOW TO EXERCISE: For functional, diverse, athletic ability and a lean proportioned physique.

PRIMAL TIP: If you need to take it easy on your joints, try low- or no-impact sprinting like uphill efforts, swimming, stationary cycling, or cardio machines.

It’s Playtime!

Assemble a group of friends and play a schoolyard game: dodgeball, tag, capture the flag, or kickball. Make it a weekly event!

SPRINT

All out efforts of 10-20 seconds with full rest between. Choose running ideally, or low-impact options if necessary. Once every 7-10 days, when 100% energized.

LIFT HEAVY THINGS

Brief, intense sessions of full-body functional movements. 1-3 times per week for 7-30 minutes.

MOVE FREQUENTLY AT A SLOW PACE

Walking, hiking, cycling, any cardio.

55-75% max heart rate, 2-5 hours per week.

THE PRIMAL BLUEPRINT 4 ESSENTIAL MOVEMENTS

  • PUSHUPS
  • PULL UPS
  • SQUATS
  • PLANKS
exercise moves

GAME-CHANGING BEHAVIORS: The Optional Stuff… That Isn’t Optional

SLEEP

Improve sleep quality and achieve adequate sleep duration every night (at least 8 hours).

SUN

Attempt to get 15 minutes of direct sun exposure each day.

PLAY

Find time to let go, disconnect, unwind, and have fun each day.

WHERE TO START: THE PRIMAL BLUEPRINT 5 ACTION ITEMS

  • ACTION ITEM #1: Eliminate SAD (Standard American Diet) Foods.
  • ACTION ITEM #2: Shop, Cook, and Dine Primally.
  • ACTION ITEM #3: Make the Healthiest Choices Across the Spectrum.
  • ACTION ITEM #4: Exercise Primally – Move, Lift, and Sprint!
  • ACTION ITEM #5: Slow Life Down.

Challenge accepted, beshy? Yes! Aja! You can do this! 💪

(Photo and info from Google Images; Mark’s Daily Apple www.marksdailyapple.com)